1 00:00:00,800 --> 00:00:05,080 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,080 --> 00:00:14,760 Speaker 1: I am Tom Holland and this is Fitness Disrupted. I 3 00:00:14,920 --> 00:00:20,200 Speaker 1: just went out and bought a new toolie, a new car, 4 00:00:20,960 --> 00:00:27,840 Speaker 1: carrier roof, cargo box, extra extra larch. I have an 5 00:00:27,840 --> 00:00:30,720 Speaker 1: old one that I have beaten the heck out of 6 00:00:31,320 --> 00:00:36,280 Speaker 1: for many many years. It didn't lock, it barely closed. 7 00:00:36,360 --> 00:00:41,960 Speaker 1: It was completely beaten over many many years. As I said, 8 00:00:42,000 --> 00:00:46,840 Speaker 1: from so much use. Because when I go on vacation, 9 00:00:47,600 --> 00:00:50,599 Speaker 1: I bring a lot of stuff. I bring a lot 10 00:00:50,640 --> 00:00:53,120 Speaker 1: of stuff, and a lot of that has to do 11 00:00:53,240 --> 00:00:57,360 Speaker 1: with the lifestyle, with working out, with being active. My 12 00:00:57,480 --> 00:01:02,400 Speaker 1: car looks absolutely nuts. Actually, when I do this trip 13 00:01:02,440 --> 00:01:05,919 Speaker 1: that I have done for decades, going to Nantucket Island 14 00:01:05,959 --> 00:01:09,880 Speaker 1: with my family vacation for two weeks, and it's always 15 00:01:09,880 --> 00:01:14,039 Speaker 1: the first two weeks of August. And I have also 16 00:01:14,160 --> 00:01:17,840 Speaker 1: done I've talked about it before, a fitness camp for 17 00:01:18,200 --> 00:01:22,200 Speaker 1: twenty one years. I have done this fitness camp Monday 18 00:01:22,240 --> 00:01:26,040 Speaker 1: through Friday. Started off as a week, ended up many 19 00:01:26,120 --> 00:01:28,840 Speaker 1: years ago going to two weeks. People wanted more just 20 00:01:28,959 --> 00:01:31,320 Speaker 1: an hour in the morning. Used to be ninety minutes. 21 00:01:31,319 --> 00:01:33,920 Speaker 1: Now it's an hour. So that was also part of 22 00:01:33,959 --> 00:01:38,160 Speaker 1: my vacation. I'm a fitness entrepreneur, so vacation is an 23 00:01:38,160 --> 00:01:43,080 Speaker 1: interesting word to me because there's no stopping working. I 24 00:01:43,160 --> 00:01:46,839 Speaker 1: love my job. I don't consider it your traditional job. 25 00:01:47,040 --> 00:01:49,240 Speaker 1: But I have to always hustle. I have to always 26 00:01:49,280 --> 00:01:54,320 Speaker 1: be working. Uh. And so it's been a working vacation 27 00:01:54,440 --> 00:01:58,080 Speaker 1: for twenty one years. This year, thanks to COVID, I 28 00:01:58,080 --> 00:02:00,720 Speaker 1: couldn't get permits. So for the first I'm in twenty 29 00:02:00,760 --> 00:02:04,360 Speaker 1: one years, I will be sleeping in Monday through Friday, 30 00:02:04,400 --> 00:02:07,720 Speaker 1: I say, But actually I won't because I will be active. 31 00:02:07,760 --> 00:02:10,880 Speaker 1: I will be doing everything I talk about in this show, 32 00:02:11,200 --> 00:02:15,520 Speaker 1: working out while on vacation. Now, there are two types 33 00:02:15,520 --> 00:02:18,400 Speaker 1: of people that are listening to this show when it 34 00:02:18,440 --> 00:02:22,399 Speaker 1: comes to a topic like this. There are those who 35 00:02:22,680 --> 00:02:28,760 Speaker 1: follow a consistent program already and and they are you know, 36 00:02:29,000 --> 00:02:33,320 Speaker 1: ensconced and and have figured out, you know, something that 37 00:02:33,320 --> 00:02:35,079 Speaker 1: that works for them, and they've been doing it for 38 00:02:35,080 --> 00:02:37,400 Speaker 1: a while, whether it's going to the gym, working at 39 00:02:37,440 --> 00:02:41,240 Speaker 1: a home, a mixture, whatever, sports, whatever activities. They have 40 00:02:41,320 --> 00:02:44,919 Speaker 1: their strength training routine, they do their cardio, they're doing 41 00:02:45,040 --> 00:02:47,320 Speaker 1: doing something consistently. And then there are those of you 42 00:02:47,440 --> 00:02:49,960 Speaker 1: listening who are still trying to figure it out, still 43 00:02:49,960 --> 00:02:54,400 Speaker 1: trying to get that lifestyle down. And I'm going to 44 00:02:54,440 --> 00:02:58,480 Speaker 1: speak to both of you. And I understand that second group. 45 00:02:58,880 --> 00:03:02,640 Speaker 1: That second group oftentimes thinks, and I've had these friends 46 00:03:02,639 --> 00:03:05,560 Speaker 1: over the years say, you know, I'm going on vacation, 47 00:03:05,639 --> 00:03:11,480 Speaker 1: why would I want to exercise. I'm going to relax Now, 48 00:03:12,720 --> 00:03:16,600 Speaker 1: I would argue that. I again, I understand that mindset, 49 00:03:17,520 --> 00:03:21,920 Speaker 1: but you haven't figured out exercise yet, and it is 50 00:03:21,960 --> 00:03:25,360 Speaker 1: a negative to you. And I'm gonna fix that. I'm 51 00:03:25,400 --> 00:03:29,480 Speaker 1: gonna help fix that because if you told me I 52 00:03:29,480 --> 00:03:31,520 Speaker 1: couldn't bring everything that I bring, and I'm gonna give 53 00:03:31,520 --> 00:03:33,760 Speaker 1: you the laundry list, and you're gonna think I'm nuts, 54 00:03:33,800 --> 00:03:36,200 Speaker 1: But it's it's my lifestyle. I love it, and it's 55 00:03:36,200 --> 00:03:38,720 Speaker 1: part of my job, it's part of everything. But if 56 00:03:38,720 --> 00:03:41,120 Speaker 1: you told me I couldn't do those things, I would 57 00:03:41,200 --> 00:03:44,840 Speaker 1: be really sad and really angry, a mixture of the two, 58 00:03:45,280 --> 00:03:51,440 Speaker 1: because that is my relaxation, that is my enjoyment. So 59 00:03:51,520 --> 00:03:54,840 Speaker 1: you can, if you're in that second group, enter that 60 00:03:54,880 --> 00:03:56,520 Speaker 1: first group. And that's actually a big part of what 61 00:03:56,600 --> 00:04:03,840 Speaker 1: this entire show is about, is getting you from exercises 62 00:04:03,880 --> 00:04:07,640 Speaker 1: and negative two. You better not tell me I can't 63 00:04:07,640 --> 00:04:10,160 Speaker 1: go do what I want to do and be active. 64 00:04:12,400 --> 00:04:15,920 Speaker 1: And everyone started in that second group. So I don't 65 00:04:15,920 --> 00:04:17,720 Speaker 1: ever want you to think, no matter how many times 66 00:04:17,720 --> 00:04:20,680 Speaker 1: you've tried, and usually the reason it hasn't worked for 67 00:04:20,720 --> 00:04:23,320 Speaker 1: you is the bad information, the too much, too soon, 68 00:04:23,800 --> 00:04:28,560 Speaker 1: the too hard, the bad coach, the bad instructor, and 69 00:04:28,680 --> 00:04:31,880 Speaker 1: help fix all that. So the topic is working out 70 00:04:31,880 --> 00:04:36,599 Speaker 1: while on vacation, but it applies to much more than that, 71 00:04:38,320 --> 00:04:42,680 Speaker 1: as I was just talking about. It applies to wanting 72 00:04:43,320 --> 00:04:47,080 Speaker 1: and needing to be active all the time. I love 73 00:04:47,120 --> 00:04:50,520 Speaker 1: this topic. Quick break. When we come back, I'm gonna 74 00:04:50,520 --> 00:04:52,840 Speaker 1: give you my crazy list of what I bring on 75 00:04:52,920 --> 00:04:56,240 Speaker 1: vacation and I think you'll get a kick out of it. 76 00:04:56,440 --> 00:05:10,160 Speaker 1: Quick break, We'll be right back. Yeah, talking about working 77 00:05:10,240 --> 00:05:15,440 Speaker 1: out on the vacation. I'm several days away from going 78 00:05:15,480 --> 00:05:20,480 Speaker 1: on my annual two week trip, so it's timely. And 79 00:05:20,560 --> 00:05:23,080 Speaker 1: let me just say as well, to kind of kick 80 00:05:23,160 --> 00:05:26,640 Speaker 1: this off. The number one reason people give for failure 81 00:05:26,640 --> 00:05:34,040 Speaker 1: to exercises what lack of time. It's not true. COVID 82 00:05:34,120 --> 00:05:37,400 Speaker 1: has taught us that in a way unlike ever before, 83 00:05:39,360 --> 00:05:44,320 Speaker 1: and vacation and the person who says, I'm on a vacation, 84 00:05:44,360 --> 00:05:46,240 Speaker 1: Why would I want to exercise? I want to. I 85 00:05:46,240 --> 00:05:50,560 Speaker 1: get that, I totally get it. But you have all 86 00:05:50,640 --> 00:05:54,440 Speaker 1: day to do nothing, and so I relax on vacation. 87 00:05:54,440 --> 00:05:57,279 Speaker 1: To listen, there's no one who sits on a beach 88 00:05:58,440 --> 00:06:01,560 Speaker 1: four hours at a time better than I love it. 89 00:06:02,120 --> 00:06:04,320 Speaker 1: I love doing nothing. I love reading on the beach 90 00:06:04,360 --> 00:06:07,560 Speaker 1: of but I love I can just sit there and 91 00:06:07,720 --> 00:06:11,360 Speaker 1: just unwind. But that doesn't mean I'm not doing all 92 00:06:11,400 --> 00:06:13,000 Speaker 1: the other things throughout the day that I'm going to 93 00:06:13,040 --> 00:06:19,640 Speaker 1: talk about. And I get up early on vacation because 94 00:06:19,640 --> 00:06:23,200 Speaker 1: it's part of the greatest time of day, you know. 95 00:06:23,800 --> 00:06:25,560 Speaker 1: And when I talk about vacation, by the way, I 96 00:06:25,560 --> 00:06:28,400 Speaker 1: should say that this is not a ski vacation. I 97 00:06:28,440 --> 00:06:34,159 Speaker 1: am referencing summer vacations or a hot weather vacation. The 98 00:06:34,240 --> 00:06:37,320 Speaker 1: other type, the cold weather, that's a whole different show. 99 00:06:37,760 --> 00:06:41,640 Speaker 1: This is summer hot vacations. That's what we're talking about here. 100 00:06:41,839 --> 00:06:43,960 Speaker 1: Have to make that clarification. Not that you wouldn't figure 101 00:06:44,000 --> 00:06:48,279 Speaker 1: it out, but you know, Nantucket Island so many places 102 00:06:48,320 --> 00:06:52,120 Speaker 1: you'll go visit. You know, when you get up at sunrise, 103 00:06:53,440 --> 00:06:56,880 Speaker 1: how amazing is that time of day. Now that doesn't 104 00:06:56,920 --> 00:06:59,080 Speaker 1: say I mean you have to get up every day 105 00:06:59,120 --> 00:07:02,600 Speaker 1: at that time. People who exercise in our in that habit, 106 00:07:03,080 --> 00:07:06,600 Speaker 1: we wake up that time anyway, because it's just how 107 00:07:06,600 --> 00:07:10,400 Speaker 1: our body clocks are. And it is such a special 108 00:07:10,400 --> 00:07:14,760 Speaker 1: time of day. Go down to the beach with your dogs, 109 00:07:14,840 --> 00:07:20,760 Speaker 1: with your wife, with your spouse, your husband, boyfriend, girlfriend, kids, 110 00:07:20,760 --> 00:07:25,440 Speaker 1: what whomever, by yourself. But starting the day at the 111 00:07:25,520 --> 00:07:27,800 Speaker 1: crack of dawn on vacation is one of the most 112 00:07:27,840 --> 00:07:29,920 Speaker 1: special times for me and many of you out there. 113 00:07:29,920 --> 00:07:34,480 Speaker 1: I know that, and I don't always do the same thing, 114 00:07:34,520 --> 00:07:37,600 Speaker 1: and that is a big part of today's show is 115 00:07:37,720 --> 00:07:42,520 Speaker 1: I mix it up like crazy what I'm gonna do 116 00:07:43,240 --> 00:07:45,840 Speaker 1: all throughout the day, but even what I do first 117 00:07:45,880 --> 00:07:47,680 Speaker 1: thing in the morning, it's not always the same thing. 118 00:07:49,520 --> 00:07:52,160 Speaker 1: And back when I was a trainer, one final kind 119 00:07:52,160 --> 00:07:56,280 Speaker 1: of setting this all up and training top ceo s, 120 00:07:58,320 --> 00:08:03,400 Speaker 1: you know, celebrities, all those type of people type as. Oftentimes, 121 00:08:03,520 --> 00:08:06,680 Speaker 1: especially the CEO types, they would freak out. They were 122 00:08:06,720 --> 00:08:09,960 Speaker 1: so regimented and they would flip out when they would 123 00:08:10,000 --> 00:08:12,040 Speaker 1: go out, you know, go on a vacation let's say 124 00:08:12,040 --> 00:08:13,160 Speaker 1: for a week, and they say, Tommy, I have to 125 00:08:13,200 --> 00:08:15,520 Speaker 1: design this program, and I want you to figure out 126 00:08:15,560 --> 00:08:18,840 Speaker 1: what Jim is going to be available to me and listen. 127 00:08:18,880 --> 00:08:22,080 Speaker 1: I would do all of that type of things for 128 00:08:22,160 --> 00:08:25,480 Speaker 1: my clients, but I would also tell them listen, I 129 00:08:25,560 --> 00:08:27,680 Speaker 1: don't want you doing the exact same thing you have 130 00:08:27,760 --> 00:08:32,080 Speaker 1: been doing with me while you're away. So this is 131 00:08:32,120 --> 00:08:35,880 Speaker 1: a huge part of today's show, and it's a huge 132 00:08:35,880 --> 00:08:38,760 Speaker 1: part of many of my shows because it is such 133 00:08:38,800 --> 00:08:44,240 Speaker 1: an important concept. Variation, variation, variation, you need to mix 134 00:08:44,280 --> 00:08:47,199 Speaker 1: it up. And of those two groups I've talked about 135 00:08:47,240 --> 00:08:49,280 Speaker 1: at the start of the show, those who already have 136 00:08:49,360 --> 00:08:52,840 Speaker 1: their program and and are you know, have an exercise 137 00:08:52,920 --> 00:08:57,320 Speaker 1: routine down and are consistent, those are the people and 138 00:08:57,360 --> 00:09:00,560 Speaker 1: those of you listening. I know it's challenged to mix 139 00:09:00,600 --> 00:09:03,120 Speaker 1: it up for many of you because like I have 140 00:09:03,200 --> 00:09:04,880 Speaker 1: to do this, I have to do what I've done 141 00:09:05,320 --> 00:09:08,880 Speaker 1: for the past six months or I'm gonna lose you know, fitness, 142 00:09:08,920 --> 00:09:14,360 Speaker 1: I'm going to lose. No. This forced variation, as I 143 00:09:14,440 --> 00:09:21,080 Speaker 1: call it, is necessary. And if I have a client, 144 00:09:21,200 --> 00:09:24,400 Speaker 1: or used to have a client who worked out ridiculously 145 00:09:24,559 --> 00:09:26,600 Speaker 1: frequently with me, you know, way back in the day, 146 00:09:27,240 --> 00:09:30,360 Speaker 1: you know, a handful like that, we would pull back. 147 00:09:31,320 --> 00:09:33,959 Speaker 1: They would still do things, but it was a great 148 00:09:34,000 --> 00:09:39,720 Speaker 1: time to periodize their program, to give them that peaks 149 00:09:39,720 --> 00:09:44,240 Speaker 1: and valleys and make it fun. And then when you 150 00:09:44,440 --> 00:09:48,439 Speaker 1: come back from vacation that program you come back to, 151 00:09:48,600 --> 00:09:51,440 Speaker 1: you're more excited to come back to it because you've 152 00:09:51,480 --> 00:09:54,280 Speaker 1: had a break, you have mixed it up, and you're 153 00:09:54,320 --> 00:09:59,120 Speaker 1: going to enjoy it again. So that is really important. Alright. 154 00:09:59,160 --> 00:10:05,439 Speaker 1: So I bought this ridiculously big, extra extra large cargo 155 00:10:05,520 --> 00:10:07,840 Speaker 1: box for the top of my truck and I will 156 00:10:07,920 --> 00:10:11,959 Speaker 1: fill it with not only you know, clothes and things 157 00:10:12,000 --> 00:10:18,239 Speaker 1: like that, but so much equipment for the active lifestyle 158 00:10:18,280 --> 00:10:20,440 Speaker 1: that I want to do while I'm on vacation. And 159 00:10:20,480 --> 00:10:23,320 Speaker 1: I'm just gonna give you, you know, a couple of 160 00:10:23,360 --> 00:10:26,520 Speaker 1: the things. So I basically have one bag that is 161 00:10:26,600 --> 00:10:29,200 Speaker 1: my gear bag, and it's an old power bar bag 162 00:10:29,240 --> 00:10:31,080 Speaker 1: back when I was on this power Bar Team Elite. 163 00:10:31,240 --> 00:10:35,320 Speaker 1: It has gone around the world with me dozens of times, 164 00:10:35,760 --> 00:10:37,840 Speaker 1: and I just fill it and here are the things 165 00:10:37,880 --> 00:10:41,720 Speaker 1: I fill it with. Uh, suspension straps. You know, there's 166 00:10:41,760 --> 00:10:46,400 Speaker 1: a the house we rent has a perfect spot, um 167 00:10:46,400 --> 00:10:49,880 Speaker 1: a porch to hang these straps down and get into workout. Now, 168 00:10:49,920 --> 00:10:52,440 Speaker 1: I don't use the suspension straps much when I'm home. 169 00:10:53,760 --> 00:10:56,400 Speaker 1: It is the perfect thing to do outside. And so 170 00:10:56,440 --> 00:10:59,280 Speaker 1: many of what I'm going to describe to happen outside, 171 00:10:59,320 --> 00:11:01,920 Speaker 1: just about everything. What do I want to be inside 172 00:11:01,960 --> 00:11:07,360 Speaker 1: on vacation in a beautiful location, So suspension straps. And 173 00:11:07,559 --> 00:11:09,680 Speaker 1: I'm going to use these with my kids now and 174 00:11:09,760 --> 00:11:13,160 Speaker 1: my wife kids are older old enough to start using 175 00:11:13,160 --> 00:11:15,680 Speaker 1: this stuff, and it's the perfect thing for them to use. 176 00:11:16,280 --> 00:11:19,200 Speaker 1: I also am going to bring and this is the 177 00:11:19,200 --> 00:11:23,280 Speaker 1: biggest piece. I will bring my selectorized dumbells. The great 178 00:11:23,280 --> 00:11:25,199 Speaker 1: thing is I have a truck and I could put 179 00:11:25,200 --> 00:11:28,160 Speaker 1: all of this stuff in there. It's packed to the gills, 180 00:11:28,880 --> 00:11:31,079 Speaker 1: but I can do that. And one of the benefits, 181 00:11:31,160 --> 00:11:33,600 Speaker 1: by the way, to having traveled the world doing Iron 182 00:11:33,640 --> 00:11:36,960 Speaker 1: Man races, I had to bring everything with me. So 183 00:11:37,400 --> 00:11:40,880 Speaker 1: my bike, which back in the day, earliest days, when 184 00:11:40,880 --> 00:11:42,760 Speaker 1: I had no money and you know, they didn't even 185 00:11:42,840 --> 00:11:46,080 Speaker 1: have much of this technology. I would carry my bike 186 00:11:46,120 --> 00:11:51,000 Speaker 1: in a big cardboard box to Germany, to to New Zealand. 187 00:11:51,400 --> 00:11:54,280 Speaker 1: But everything in my bags I had to bring. There 188 00:11:54,280 --> 00:11:57,000 Speaker 1: was no car. I was flying, and so you get 189 00:11:57,040 --> 00:12:00,079 Speaker 1: really good at packing for everything. So now my it 190 00:12:00,240 --> 00:12:02,800 Speaker 1: is when I have a truck, I feel like I'm 191 00:12:02,840 --> 00:12:05,120 Speaker 1: in heaven. I can pack it to the gills, and 192 00:12:05,200 --> 00:12:07,960 Speaker 1: I do. Why not, you know, if you have a suitcase, 193 00:12:08,040 --> 00:12:10,240 Speaker 1: fill it up, get a big one and fill it up. 194 00:12:10,559 --> 00:12:13,680 Speaker 1: So the dumbbells are coming with me, and they are 195 00:12:13,880 --> 00:12:16,760 Speaker 1: one of those sets that can go from five to 196 00:12:17,440 --> 00:12:20,760 Speaker 1: sixty one set of dumbells, so perfect. That's the biggest 197 00:12:20,760 --> 00:12:22,840 Speaker 1: piece though, and that's in the back of the truck. 198 00:12:23,160 --> 00:12:25,959 Speaker 1: I bring resistance bands and tubing. So, by the way, 199 00:12:25,960 --> 00:12:27,760 Speaker 1: the selectries, dumbells are the one thing that won't go 200 00:12:27,840 --> 00:12:30,360 Speaker 1: in this bag. All the other stuff well, and it 201 00:12:30,400 --> 00:12:32,960 Speaker 1: all fits in the bag. So resistance bands, you know 202 00:12:33,040 --> 00:12:36,800 Speaker 1: with handles. I love those on vacation, especially when I fly, 203 00:12:37,040 --> 00:12:41,440 Speaker 1: but also for these type of trips um tubing as 204 00:12:41,480 --> 00:12:43,560 Speaker 1: well as the bands that you put around your knees 205 00:12:43,559 --> 00:12:45,959 Speaker 1: and you can do those type of lateral movements. I 206 00:12:46,080 --> 00:12:50,120 Speaker 1: bring a mat right throw it outside again on a porch, 207 00:12:50,400 --> 00:12:54,320 Speaker 1: on on the grass. Get a great outdoor stretch session, 208 00:12:54,440 --> 00:12:59,480 Speaker 1: body weight workout in I bring foam rollers, smaller ones, 209 00:13:00,080 --> 00:13:03,199 Speaker 1: generally one, possibly to depending, but usually one. I have 210 00:13:03,240 --> 00:13:05,680 Speaker 1: a smaller one to travel with. I bring a massage 211 00:13:05,720 --> 00:13:09,439 Speaker 1: stick similar to like the foam roller for working those 212 00:13:09,480 --> 00:13:12,880 Speaker 1: muscles out. I bring several pairs of sneakers. Goes in 213 00:13:12,960 --> 00:13:16,760 Speaker 1: that bag as well, So I've got my five finger 214 00:13:16,880 --> 00:13:19,960 Speaker 1: tooad you call them sneakers. I guess shoes for the 215 00:13:19,960 --> 00:13:24,320 Speaker 1: beach running on the sand. Then I've got my uh 216 00:13:24,800 --> 00:13:28,280 Speaker 1: kind of minimal issues for short runs, and I've got 217 00:13:28,320 --> 00:13:31,360 Speaker 1: my more supportive shoes for the couple of long runs 218 00:13:31,400 --> 00:13:36,040 Speaker 1: I will do. I bring water bottles for both biking 219 00:13:36,040 --> 00:13:40,560 Speaker 1: and running. I bring handhelds so for those of you runners, 220 00:13:40,559 --> 00:13:42,360 Speaker 1: it's the thing that slips on your hand. The water 221 00:13:42,400 --> 00:13:45,120 Speaker 1: bottle fits right in. And because it's gonna be hot, 222 00:13:45,720 --> 00:13:48,280 Speaker 1: and even for the shorter runs, you know, if I'm 223 00:13:48,280 --> 00:13:50,400 Speaker 1: going for an hour and it's pretty hot out, I'm 224 00:13:50,400 --> 00:13:54,120 Speaker 1: gonna bring a water bottle or two. In that bag 225 00:13:54,160 --> 00:13:56,800 Speaker 1: goes a bunch of bike gear as well, helmet things 226 00:13:56,880 --> 00:14:00,679 Speaker 1: like that. I'm gonna swim open water swim. Now this 227 00:14:00,760 --> 00:14:04,160 Speaker 1: is interesting. I'm bringing goggles. I'm not bringing a wet suit. 228 00:14:04,800 --> 00:14:08,040 Speaker 1: So as I record this show, there was just yes, 229 00:14:08,160 --> 00:14:11,520 Speaker 1: a freak shark attack in Maine. The woman was wearing 230 00:14:11,559 --> 00:14:14,760 Speaker 1: a wetsuit. You know who knows, but you look more 231 00:14:14,800 --> 00:14:18,480 Speaker 1: like a seal wearing one. I'm going to stay much 232 00:14:18,480 --> 00:14:22,080 Speaker 1: closer to shore because I have been someone who trains 233 00:14:22,200 --> 00:14:25,720 Speaker 1: way out in the water, you know, I know the statistics. 234 00:14:25,880 --> 00:14:28,640 Speaker 1: This is Nantucket. This is right near where Jaws was filmed, 235 00:14:28,920 --> 00:14:31,720 Speaker 1: off of Martha's vineyard. I'm leaving the wet suit at home. 236 00:14:31,880 --> 00:14:35,040 Speaker 1: I'm swimming much closer to shore this year. But I'm 237 00:14:35,080 --> 00:14:37,400 Speaker 1: bringing my swim stuff all right. Then I bring a 238 00:14:37,400 --> 00:14:40,320 Speaker 1: heart rate monitor and a handful of other things like that, 239 00:14:40,400 --> 00:14:43,880 Speaker 1: but all in this bag. Let me say this. I 240 00:14:43,960 --> 00:14:47,960 Speaker 1: may use half that stuff, I may use three quarters, 241 00:14:48,000 --> 00:14:50,520 Speaker 1: I may use a quarter. It all fits in the bag. 242 00:14:50,800 --> 00:14:56,360 Speaker 1: It's all there, and I want it available if I 243 00:14:56,400 --> 00:14:59,360 Speaker 1: want to do it. I'm ready to mix up my workouts, 244 00:14:59,400 --> 00:15:02,520 Speaker 1: and so are my kids and my wife. It's all there. 245 00:15:02,560 --> 00:15:06,440 Speaker 1: It's for everybody, okay. Also in this bag, by the way, 246 00:15:06,720 --> 00:15:11,440 Speaker 1: goes my sports nutrition. So for this type of trip, 247 00:15:11,520 --> 00:15:17,000 Speaker 1: I bring a big tub of protein powder and a 248 00:15:17,160 --> 00:15:20,480 Speaker 1: shake bottle to mix it up in. If I'm traveling 249 00:15:20,480 --> 00:15:23,280 Speaker 1: by plane, I have the protein powders in single serve 250 00:15:23,360 --> 00:15:26,840 Speaker 1: packets much easier. I can't bring a humongous or don't 251 00:15:26,840 --> 00:15:30,800 Speaker 1: want to bring a humongous uh tub, but I can 252 00:15:30,880 --> 00:15:33,800 Speaker 1: fit that in this bag as well. I bring vitamins, 253 00:15:33,840 --> 00:15:37,680 Speaker 1: I bring my creatine. I bring gels for long runs 254 00:15:37,680 --> 00:15:41,400 Speaker 1: and long bike rides. I actually bring salt because I 255 00:15:41,400 --> 00:15:45,119 Speaker 1: am a salty sweater and I have special salt tablets 256 00:15:45,160 --> 00:15:47,800 Speaker 1: that fit into a special little container that I will 257 00:15:47,880 --> 00:15:51,320 Speaker 1: bring during Hopefully I get in one or two long 258 00:15:51,520 --> 00:15:54,800 Speaker 1: runs while I'm there, and then I will bring This 259 00:15:54,840 --> 00:15:57,600 Speaker 1: is separate, so everything goes in that one bag that 260 00:15:57,640 --> 00:16:01,000 Speaker 1: I just described, and then I bring a case or 261 00:16:01,040 --> 00:16:03,640 Speaker 1: two of protein drinks that are pre dune because I 262 00:16:03,640 --> 00:16:07,600 Speaker 1: will throw those in for the beach. So this is 263 00:16:07,680 --> 00:16:10,200 Speaker 1: all tied into working out on vacation because this is 264 00:16:10,240 --> 00:16:13,880 Speaker 1: the lifestyle. I can't imagine not bringing all these things 265 00:16:13,920 --> 00:16:18,000 Speaker 1: because it doesn't end. It doesn't end. The lifestyle doesn't 266 00:16:18,160 --> 00:16:20,560 Speaker 1: end when you go on vacation. It actually for people 267 00:16:20,600 --> 00:16:24,560 Speaker 1: like me and many of you listening, I'm excited to 268 00:16:24,600 --> 00:16:28,080 Speaker 1: bring all this stuff and do all these things, and 269 00:16:28,120 --> 00:16:30,440 Speaker 1: I'm also excited to lie on the beach and do nothing. 270 00:16:30,680 --> 00:16:33,240 Speaker 1: But that's after I do some of these things, and 271 00:16:33,240 --> 00:16:34,480 Speaker 1: then I'll lie on the beach and then I'll do 272 00:16:34,560 --> 00:16:38,040 Speaker 1: some more of these things. And I know there's some 273 00:16:38,080 --> 00:16:40,760 Speaker 1: of you listening going this is ridiculous, this is why 274 00:16:40,760 --> 00:16:44,440 Speaker 1: are you bringing all this stuff? Because it makes me happy. 275 00:16:44,520 --> 00:16:47,720 Speaker 1: It's my lifestyle and it's great, you know, for the kids. 276 00:16:47,760 --> 00:16:51,400 Speaker 1: But you know, yes, I want to be great role model, 277 00:16:51,440 --> 00:16:55,160 Speaker 1: but selfishly speaking, it's also what I want to do. 278 00:16:56,240 --> 00:16:58,320 Speaker 1: It makes me feel good. I want to keep my 279 00:16:58,440 --> 00:17:01,800 Speaker 1: routine while mixing it up. But I'm not going to 280 00:17:02,360 --> 00:17:04,399 Speaker 1: you know, I don't feel good suddenly saying oh you 281 00:17:04,440 --> 00:17:08,280 Speaker 1: know what, for two weeks, I'm gonna just fall off, 282 00:17:08,520 --> 00:17:13,320 Speaker 1: do absolutely nothing and eat garbage that doesn't feel good anymore. 283 00:17:14,160 --> 00:17:16,800 Speaker 1: And that's not to say I'm not gonna eat desserts. 284 00:17:16,800 --> 00:17:19,159 Speaker 1: Of course I will. And as I've said on so 285 00:17:19,200 --> 00:17:22,800 Speaker 1: many shows, the health are you get the less you 286 00:17:22,840 --> 00:17:27,280 Speaker 1: crave the bad stuff. You still have it, but it's 287 00:17:27,680 --> 00:17:32,199 Speaker 1: occasionally and it's less, you know, smaller portion sizes, and 288 00:17:32,240 --> 00:17:34,760 Speaker 1: I'd say you probably not Probably you enjoy it more 289 00:17:35,880 --> 00:17:37,800 Speaker 1: in a different way, but you don't crave it. You 290 00:17:37,920 --> 00:17:41,280 Speaker 1: crave the healthy things because those make you feel better 291 00:17:42,359 --> 00:17:46,119 Speaker 1: than that quick sugar fix. It's incredible. And those of 292 00:17:46,160 --> 00:17:49,560 Speaker 1: you who aren't there yet, you can be there. You 293 00:17:49,640 --> 00:17:54,240 Speaker 1: can get there. Everyone can. You have to find your 294 00:17:54,280 --> 00:17:57,560 Speaker 1: foods and your exercise and give it time. That is 295 00:17:58,200 --> 00:18:01,800 Speaker 1: the overall arching theme of Fitness Disrupted and what I 296 00:18:01,840 --> 00:18:05,720 Speaker 1: do for a living. Okay, uh, I just put this 297 00:18:05,760 --> 00:18:07,520 Speaker 1: in the in the notes as well. I bring two 298 00:18:07,520 --> 00:18:11,320 Speaker 1: bags for clothes. One are my dress clothes and these 299 00:18:11,320 --> 00:18:13,600 Speaker 1: are Duffel bags generally when I do this type of trip, 300 00:18:13,920 --> 00:18:16,959 Speaker 1: and the other one is all my workout gear, so 301 00:18:17,040 --> 00:18:21,280 Speaker 1: that's running shorts and you know, I bring some bike 302 00:18:21,880 --> 00:18:24,679 Speaker 1: kit gear. All the stuff I'm gonna work out in 303 00:18:25,680 --> 00:18:29,080 Speaker 1: clothing wise goes in a smaller Duffel bag. It's just 304 00:18:29,160 --> 00:18:32,280 Speaker 1: easy for me throw it all in there. But it's 305 00:18:32,320 --> 00:18:36,760 Speaker 1: that lifestyle choice, right, and it's and it's nothing changes. 306 00:18:36,960 --> 00:18:39,560 Speaker 1: And I basically just take everything that's in that I 307 00:18:39,600 --> 00:18:42,399 Speaker 1: wear on a daily basis as far as workout stuff, 308 00:18:42,480 --> 00:18:47,400 Speaker 1: all goes in that bag. Easy to do. Now, let's 309 00:18:47,400 --> 00:18:48,920 Speaker 1: get to the well, you know what, Let's do a 310 00:18:49,000 --> 00:18:51,359 Speaker 1: quick break and then I'm gonna get to the workout. 311 00:18:51,480 --> 00:18:53,320 Speaker 1: So what you do with your family, what you do 312 00:18:53,400 --> 00:18:56,840 Speaker 1: by yourself, the actual working out part. But I had 313 00:18:56,880 --> 00:19:02,760 Speaker 1: to start to show this way because it's not exercise, 314 00:19:02,960 --> 00:19:06,800 Speaker 1: as I will talk about after the break, it's movement, 315 00:19:07,240 --> 00:19:12,520 Speaker 1: it's activity. Exercise is a negative connotation, and so many 316 00:19:12,560 --> 00:19:16,760 Speaker 1: researchers and and bad you know, fitness articles have I've 317 00:19:16,880 --> 00:19:20,560 Speaker 1: just given it that negative connotation. We're gonna get rid 318 00:19:20,600 --> 00:19:22,320 Speaker 1: of that over there. That's one of my goals is 319 00:19:22,320 --> 00:19:27,520 Speaker 1: to completely reframe, if not get rid of that term. 320 00:19:27,520 --> 00:19:30,840 Speaker 1: It's a lifestyle people, it's movement, it's activity. Quick break, 321 00:19:30,920 --> 00:19:33,160 Speaker 1: final break. When we come back, we're gonna get into 322 00:19:33,160 --> 00:19:46,919 Speaker 1: the workout part. We'll be right back, all right. So 323 00:19:46,960 --> 00:19:49,800 Speaker 1: we kind of did the setup. Here's what I'm bringing. 324 00:19:49,920 --> 00:19:53,199 Speaker 1: Just gave you an example of what works for me 325 00:19:53,760 --> 00:19:57,399 Speaker 1: and what I've done for years, and I can't not 326 00:19:57,560 --> 00:20:00,919 Speaker 1: do those things. But I really want to stress that 327 00:20:01,000 --> 00:20:03,600 Speaker 1: I enjoy the heck out of all of this. The 328 00:20:03,600 --> 00:20:07,200 Speaker 1: hardest part is is packing. But that's why I got 329 00:20:07,240 --> 00:20:10,960 Speaker 1: the huge toolie. You know. I I don't want to 330 00:20:11,040 --> 00:20:12,720 Speaker 1: my wife, by the way, I'm gonna throw her under 331 00:20:12,720 --> 00:20:15,360 Speaker 1: the bus right now. I could have an eighteen wheeler 332 00:20:15,920 --> 00:20:19,040 Speaker 1: and she would fill it to the brim, fill it 333 00:20:19,080 --> 00:20:22,760 Speaker 1: to the brim. So I often can't even tell her 334 00:20:22,960 --> 00:20:26,399 Speaker 1: how much space we have left because she will find 335 00:20:26,440 --> 00:20:30,280 Speaker 1: things to throw in there. So that's the most stressful 336 00:20:30,359 --> 00:20:33,600 Speaker 1: part is getting all the gear there, and it would 337 00:20:33,640 --> 00:20:36,879 Speaker 1: be so much easier to not bring all these things. 338 00:20:37,320 --> 00:20:39,520 Speaker 1: But that's how much I love it. That's how much 339 00:20:39,560 --> 00:20:42,920 Speaker 1: is part of my lifestyle. That's how much this is 340 00:20:43,560 --> 00:20:47,320 Speaker 1: what my vacation is all about. Uh. And I'm sad 341 00:20:47,359 --> 00:20:50,080 Speaker 1: that I'm not doing the camp this year, but it's 342 00:20:50,119 --> 00:20:52,280 Speaker 1: a win win either way. I really wish I were 343 00:20:52,320 --> 00:20:54,000 Speaker 1: doing it. I'm sad for the people. There's so many 344 00:20:54,000 --> 00:20:56,520 Speaker 1: people that look forward to it and have for decades. 345 00:20:57,400 --> 00:20:59,280 Speaker 1: But we'll we'll all get out and do our thing 346 00:20:59,520 --> 00:21:03,080 Speaker 1: and and goes to Also, the huge theme of this 347 00:21:03,080 --> 00:21:06,560 Speaker 1: show is mixing it up, so they even, yes, you know, 348 00:21:06,600 --> 00:21:08,439 Speaker 1: they have made this part of their summer, many of 349 00:21:08,480 --> 00:21:11,120 Speaker 1: the campers as I call them, but they will mix 350 00:21:11,160 --> 00:21:13,000 Speaker 1: it up as well if they've listened to what I've 351 00:21:13,000 --> 00:21:15,679 Speaker 1: said for many years. All right, so let's start with 352 00:21:15,720 --> 00:21:21,879 Speaker 1: your family. It's vacation time. What better way two spend 353 00:21:21,880 --> 00:21:26,520 Speaker 1: time with your family, explore where you are, and get 354 00:21:26,520 --> 00:21:30,040 Speaker 1: in your exercise. We'll use the term what does that mean? Well, 355 00:21:30,600 --> 00:21:33,280 Speaker 1: at its simplest, you go for walks together, you go 356 00:21:33,440 --> 00:21:35,679 Speaker 1: for walks on the beach, you go for walks in 357 00:21:35,720 --> 00:21:38,760 Speaker 1: the trails, you go for walks on the bike paths. 358 00:21:39,240 --> 00:21:41,960 Speaker 1: You know, if you're in new places, there's no better 359 00:21:42,000 --> 00:21:48,360 Speaker 1: way to explore and enjoy. And whether it's at sunrise sunset, 360 00:21:49,240 --> 00:21:51,119 Speaker 1: or you go for a midday walk on the beach, 361 00:21:53,200 --> 00:21:56,680 Speaker 1: that's amazing way to spend time with your spouse, your family, 362 00:21:56,840 --> 00:22:02,080 Speaker 1: your dogs, or all of the above bike rides. Oh 363 00:22:02,119 --> 00:22:05,760 Speaker 1: I didn't never finished. So my truck has the extra 364 00:22:05,840 --> 00:22:08,840 Speaker 1: extra large Tooley on it and has my wife's bike 365 00:22:08,920 --> 00:22:11,840 Speaker 1: on one side, the little beach cruiser on the left. 366 00:22:12,119 --> 00:22:14,399 Speaker 1: That's on the left side rather on the right side 367 00:22:14,880 --> 00:22:16,800 Speaker 1: is my stand up paddle board which has to be 368 00:22:17,400 --> 00:22:20,159 Speaker 1: put kind of on a forty five to fit. And 369 00:22:20,200 --> 00:22:22,960 Speaker 1: then on the very back there is a bike carrier 370 00:22:23,440 --> 00:22:27,639 Speaker 1: with two kids bikes and my hybrid bike. So four bikes, 371 00:22:27,760 --> 00:22:30,240 Speaker 1: extra extra large Tooley, stand up paddle board. I mean, 372 00:22:30,440 --> 00:22:34,879 Speaker 1: it's ridiculous. It looks completely nuts. Uh So, yeah, we're 373 00:22:34,880 --> 00:22:36,639 Speaker 1: gonna get bike rides in as a family and my 374 00:22:36,720 --> 00:22:40,320 Speaker 1: kids are old enough now that it's fun and we'll 375 00:22:40,440 --> 00:22:43,480 Speaker 1: bike to breakfast, we'll bike to the beach, will bike 376 00:22:43,480 --> 00:22:49,040 Speaker 1: two different beaches. Amazing way to explore where you are 377 00:22:49,400 --> 00:22:52,760 Speaker 1: to spend time outside, to spend time with your family, 378 00:22:53,040 --> 00:22:57,919 Speaker 1: and to get your exercise in. All right, swimming fantastic 379 00:22:58,119 --> 00:23:00,280 Speaker 1: in the ocean. I'm gonna stay closer this or as 380 00:23:00,320 --> 00:23:02,960 Speaker 1: I said, which I've never said before, but you know, 381 00:23:03,040 --> 00:23:06,240 Speaker 1: some people have pools wherever you are swimming. This is 382 00:23:06,320 --> 00:23:12,040 Speaker 1: all activity, This is all fun movement, walking, biking, swimming, 383 00:23:12,040 --> 00:23:16,159 Speaker 1: your triathletes, your triathletes while on vacation. Then things like 384 00:23:16,240 --> 00:23:18,960 Speaker 1: on the beach or in your backyard, throwing a football, 385 00:23:19,080 --> 00:23:22,560 Speaker 1: throwing all across ball, whatever the sports your kids are playing, 386 00:23:23,280 --> 00:23:26,880 Speaker 1: doing it with them for fun. I don't want like coaching, 387 00:23:26,960 --> 00:23:31,560 Speaker 1: hardcore coaching making it fun doing that, you know, um 388 00:23:32,040 --> 00:23:35,240 Speaker 1: kadema that all the different games on the beach now, 389 00:23:35,280 --> 00:23:40,879 Speaker 1: spike ball. So many fun ways to be active outdoors 390 00:23:41,800 --> 00:23:45,040 Speaker 1: on vacation, and you can do. I'm probably gonna do 391 00:23:45,080 --> 00:23:46,800 Speaker 1: a couple of these just for fun for my kids 392 00:23:46,800 --> 00:23:49,560 Speaker 1: because they'll enjoy it. But we'll do since I can't 393 00:23:49,560 --> 00:23:52,320 Speaker 1: do my beach camp, my fitness camp, which is you know, 394 00:23:52,359 --> 00:23:54,840 Speaker 1: anywhere from forty to eight d people over the years, 395 00:23:55,400 --> 00:23:57,720 Speaker 1: I'm gonna do it with just the family right on 396 00:23:58,000 --> 00:24:02,000 Speaker 1: the beach where we are, and it'll be you know, 397 00:24:02,040 --> 00:24:04,520 Speaker 1: a couple of cones, some running drills, some body weight, 398 00:24:04,600 --> 00:24:09,760 Speaker 1: just fun. Maybe twenty minutes thirty minutes tops. So you 399 00:24:09,800 --> 00:24:14,119 Speaker 1: can put together a little family beach fitness camp for yourself, 400 00:24:14,240 --> 00:24:18,040 Speaker 1: or do it in your backyard on vacation, wherever you are, hotel, 401 00:24:18,240 --> 00:24:21,600 Speaker 1: wherever you have space. Now I have to bring up 402 00:24:21,600 --> 00:24:24,800 Speaker 1: the gym. Right, do you go to the gym while 403 00:24:24,880 --> 00:24:29,600 Speaker 1: on vacation? You can, just don't spend too much time there. 404 00:24:29,600 --> 00:24:32,160 Speaker 1: So I know, and again this is part of my job, 405 00:24:32,240 --> 00:24:35,280 Speaker 1: so you know, I have many different reasons for going 406 00:24:35,280 --> 00:24:38,520 Speaker 1: to gym's, you know, research and seeing what hotels have 407 00:24:38,760 --> 00:24:42,040 Speaker 1: and different gyms where around the world. So a lot 408 00:24:42,040 --> 00:24:43,920 Speaker 1: of it's for research, mean, but it's also that I 409 00:24:44,040 --> 00:24:45,800 Speaker 1: enjoy it too. But here's the thing. I do not 410 00:24:45,920 --> 00:24:49,600 Speaker 1: spend a lot of time at the gym when I'm 411 00:24:49,640 --> 00:24:53,280 Speaker 1: on vacation, if at all. I generally want to go 412 00:24:53,320 --> 00:24:55,720 Speaker 1: see what's there, and again do it for those reasons. 413 00:24:55,960 --> 00:24:59,280 Speaker 1: But I get it, but I wouldn't go as frequently 414 00:25:00,240 --> 00:25:02,399 Speaker 1: and I wouldn't spend too much time there. Not that 415 00:25:02,480 --> 00:25:04,320 Speaker 1: if you're going to the gym for an hour, hour 416 00:25:04,359 --> 00:25:08,800 Speaker 1: and a half, I would rather you don't while on 417 00:25:08,920 --> 00:25:13,920 Speaker 1: vacation and you mix it up. Now here's one benefit 418 00:25:14,160 --> 00:25:17,320 Speaker 1: always going to give you the whole picture. One good 419 00:25:17,359 --> 00:25:20,560 Speaker 1: benefit of going to eat different jim while on vacation 420 00:25:20,600 --> 00:25:24,000 Speaker 1: as they have different equipment, so right there, that is 421 00:25:24,080 --> 00:25:28,320 Speaker 1: awesome variation. So I'm not gonna discount that. You know, 422 00:25:28,440 --> 00:25:31,920 Speaker 1: and oftentimes it's well, okay, I've got three pieces of 423 00:25:32,160 --> 00:25:36,160 Speaker 1: equipment from seventy I've got two sets of dumbbells. I've 424 00:25:36,160 --> 00:25:39,920 Speaker 1: got one bench that's missing, you know, the plates I need, 425 00:25:40,000 --> 00:25:43,200 Speaker 1: but it's got. So you're going to do different things. 426 00:25:43,600 --> 00:25:45,960 Speaker 1: Cable machine right where you have to kind of do 427 00:25:46,000 --> 00:25:48,760 Speaker 1: a tricept press down in a different way. So that's 428 00:25:48,760 --> 00:25:52,280 Speaker 1: actually beneficial. I'm not going to discount that. So don't 429 00:25:52,280 --> 00:25:55,600 Speaker 1: get angry when you see that. Get excited because you 430 00:25:55,600 --> 00:25:57,880 Speaker 1: shouldn't be doing the same thing you were doing all 431 00:25:57,920 --> 00:26:01,200 Speaker 1: the time. How many times am I going to say 432 00:26:01,200 --> 00:26:04,159 Speaker 1: that on shows? I'm gonna say that forever. And that 433 00:26:04,280 --> 00:26:07,040 Speaker 1: is one reason I'm injury free at fifty one is 434 00:26:07,080 --> 00:26:10,520 Speaker 1: that you mix it up. That gives you more strength, 435 00:26:10,560 --> 00:26:13,280 Speaker 1: it keeps your body guessing. Okay, so that can be 436 00:26:13,320 --> 00:26:15,320 Speaker 1: a benefit, but I don't want you to spend too 437 00:26:15,359 --> 00:26:17,240 Speaker 1: much time there. And one thing I have to bring 438 00:26:17,320 --> 00:26:23,280 Speaker 1: up finally is please, unless you're in a super hot climate, 439 00:26:23,760 --> 00:26:26,760 Speaker 1: which oftentimes you are, I get it. But if you 440 00:26:26,760 --> 00:26:29,919 Speaker 1: could do your cardio outside, please do it outside. Go 441 00:26:30,040 --> 00:26:32,640 Speaker 1: for the walk. I get it. So I don't ever 442 00:26:32,680 --> 00:26:35,440 Speaker 1: want to discount those of you who are doing your 443 00:26:35,480 --> 00:26:41,720 Speaker 1: exercise inside on vacation. That's awesome, like awesome consistency. But 444 00:26:42,960 --> 00:26:45,119 Speaker 1: can I please throw in there because I would feel 445 00:26:45,119 --> 00:26:48,320 Speaker 1: remiss if I didn't that. I would rather if you 446 00:26:48,400 --> 00:26:51,560 Speaker 1: can you take the walk outside. I get it. I 447 00:26:51,560 --> 00:26:54,800 Speaker 1: see a lot of people Hotel jim or you know, 448 00:26:54,840 --> 00:26:57,760 Speaker 1: the gym in the local place wherever around the world, 449 00:26:57,800 --> 00:26:59,360 Speaker 1: and you know they're getting to work out in early 450 00:26:59,359 --> 00:27:02,560 Speaker 1: in the morning before gets really hot before breakfast. Awesome, 451 00:27:03,280 --> 00:27:06,240 Speaker 1: But please try to mix it up, you know, go 452 00:27:06,400 --> 00:27:08,720 Speaker 1: for the walk, do all the things I'm talking about, 453 00:27:08,960 --> 00:27:11,679 Speaker 1: the bike rides. Rent the bike, you know oftentimes you 454 00:27:11,720 --> 00:27:14,119 Speaker 1: can borrow them. You know, they give you them a 455 00:27:14,160 --> 00:27:18,320 Speaker 1: different resorts, facilities, whatever, bring them with you. But try 456 00:27:18,359 --> 00:27:20,760 Speaker 1: to mix up your cardio, is my point. And enjoy 457 00:27:20,840 --> 00:27:26,800 Speaker 1: the outdoors. Okay, I can't not say that, but here's 458 00:27:26,840 --> 00:27:29,600 Speaker 1: what I want to kind of as I pull this 459 00:27:29,720 --> 00:27:35,080 Speaker 1: all together, say what are we talking about here? This 460 00:27:35,200 --> 00:27:38,080 Speaker 1: is movement throughout the day. Other than the gym. I 461 00:27:38,119 --> 00:27:41,719 Speaker 1: just talked about everything. Playing on the beach with your kids, 462 00:27:42,040 --> 00:27:44,760 Speaker 1: going for the walks, going for the bike rides, swimming. 463 00:27:45,080 --> 00:27:50,639 Speaker 1: This is movement. This is not quote unquote exercise. I 464 00:27:50,640 --> 00:27:52,879 Speaker 1: don't want you to label it as such. I just 465 00:27:52,960 --> 00:27:56,639 Speaker 1: want you to do it because it's fun. Because at 466 00:27:56,680 --> 00:27:59,280 Speaker 1: the end, the take away from all of this is 467 00:27:59,280 --> 00:28:02,119 Speaker 1: working out on the caation. It's pretty much how you 468 00:28:02,119 --> 00:28:09,440 Speaker 1: should approach your activity at home, all right. It's a 469 00:28:09,480 --> 00:28:13,960 Speaker 1: phenomenal way to what enjoy the outdoors, enjoy your family, 470 00:28:14,800 --> 00:28:18,800 Speaker 1: and it's not a punishment. It should be enjoyable. You 471 00:28:18,880 --> 00:28:22,640 Speaker 1: have to find those things that you enjoy. And let 472 00:28:22,640 --> 00:28:25,200 Speaker 1: me just go into a couple of my solo workouts 473 00:28:25,240 --> 00:28:27,200 Speaker 1: that I will do on a trip like this. Already 474 00:28:27,320 --> 00:28:30,880 Speaker 1: kind of listed a bunch, but I'm gonna swim, bike 475 00:28:30,920 --> 00:28:33,800 Speaker 1: and run. And that's the difference. Like one morning I'll 476 00:28:33,800 --> 00:28:35,639 Speaker 1: get up and I'll go for a bike ride. The 477 00:28:35,720 --> 00:28:37,840 Speaker 1: next morning I'll get up and I'll go for a run. 478 00:28:38,520 --> 00:28:41,560 Speaker 1: The next morning I'll get up, go for a swim. 479 00:28:41,720 --> 00:28:45,680 Speaker 1: Be a little scared, but I'll go out. Actually I 480 00:28:45,760 --> 00:28:48,040 Speaker 1: might not go out super early now this this year 481 00:28:48,080 --> 00:28:50,560 Speaker 1: because just heard you know, and we've heard it before. 482 00:28:51,200 --> 00:28:54,520 Speaker 1: Early morning, later in the evening possibly not the best 483 00:28:54,520 --> 00:28:57,360 Speaker 1: time to swim. I may be swimming more when there's 484 00:28:57,400 --> 00:29:00,520 Speaker 1: more people around. Actually I know I will be. But 485 00:29:00,600 --> 00:29:03,280 Speaker 1: I will do stand up paddle board. As I said, 486 00:29:03,280 --> 00:29:06,040 Speaker 1: I bring that I love it. And here's one of 487 00:29:06,080 --> 00:29:07,960 Speaker 1: my favorite things to do with stand up paddle board, 488 00:29:08,000 --> 00:29:11,040 Speaker 1: and you can rent them just about everywhere. Now I 489 00:29:11,120 --> 00:29:13,560 Speaker 1: take the stand up paddle board, I go straight out 490 00:29:14,400 --> 00:29:17,640 Speaker 1: to see away from all the craziness of my family, 491 00:29:18,080 --> 00:29:19,959 Speaker 1: extended family, I should say, when I go on this 492 00:29:20,000 --> 00:29:24,080 Speaker 1: trip and I do a whole core routine, and it's 493 00:29:24,240 --> 00:29:29,840 Speaker 1: so much fun out on the water, crunches, planks, push ups, 494 00:29:30,000 --> 00:29:36,640 Speaker 1: balance exercises. It is heaven. And that is an example 495 00:29:36,720 --> 00:29:40,200 Speaker 1: of something I have found that I absolutely love. And 496 00:29:40,200 --> 00:29:43,440 Speaker 1: then I'll even do some meditation out on the water 497 00:29:44,280 --> 00:29:48,000 Speaker 1: and I'll lie on my back or I will I'll 498 00:29:48,040 --> 00:29:51,480 Speaker 1: sit in the cross legged position and meditate and you 499 00:29:51,840 --> 00:29:54,560 Speaker 1: have the motion of the water and the sound of 500 00:29:54,560 --> 00:29:57,640 Speaker 1: the water hitting the stand up paddle board. It is phenomenal. 501 00:29:58,640 --> 00:30:01,920 Speaker 1: Although last year did go so far out and I 502 00:30:01,960 --> 00:30:04,959 Speaker 1: was meditating and I heard an engine and I kind 503 00:30:05,000 --> 00:30:09,320 Speaker 1: of just you know, in my you know zone, and 504 00:30:09,480 --> 00:30:11,640 Speaker 1: opened my eyes as it got really close because I 505 00:30:11,720 --> 00:30:14,680 Speaker 1: want to get hit. And Fisherman pulled up and said, 506 00:30:14,720 --> 00:30:18,240 Speaker 1: are you okay? You're pretty far out, and I was like, yeah, 507 00:30:18,280 --> 00:30:21,239 Speaker 1: I'm good. I'm just working out. But that is an 508 00:30:21,240 --> 00:30:23,560 Speaker 1: example of something I have found and I've only started 509 00:30:23,560 --> 00:30:25,680 Speaker 1: doing it for a couple of years and it's just amazing. 510 00:30:25,720 --> 00:30:27,400 Speaker 1: It's helped with my and I wasn't good at it. 511 00:30:28,200 --> 00:30:31,600 Speaker 1: I should say my balance was one of the reasons 512 00:30:31,640 --> 00:30:33,760 Speaker 1: I you know, I rented one. I got on it. 513 00:30:34,000 --> 00:30:36,160 Speaker 1: The guy looked at me, said, oh, you're you know, 514 00:30:36,360 --> 00:30:38,760 Speaker 1: you look fit. It's gonna be easy for you. Well 515 00:30:38,800 --> 00:30:41,640 Speaker 1: it really wasn't because I hadn't done it before and 516 00:30:41,680 --> 00:30:43,400 Speaker 1: my balance wasn't as good as I thought it was. 517 00:30:43,880 --> 00:30:47,640 Speaker 1: So that's a great example. Oh my gosh. Of see, 518 00:30:47,640 --> 00:30:51,960 Speaker 1: I didn't even realize this till till you know. The 519 00:30:52,040 --> 00:30:54,600 Speaker 1: great example I kept with something that I knew I 520 00:30:54,640 --> 00:30:56,360 Speaker 1: wasn't good at because I knew I should be better 521 00:30:56,400 --> 00:30:58,760 Speaker 1: at it. The five components of fitness. As we talked 522 00:30:58,760 --> 00:31:01,160 Speaker 1: about the sixth one that I threw in their balance. 523 00:31:02,320 --> 00:31:04,320 Speaker 1: So I tried it wasn't really good at it. Said, 524 00:31:04,320 --> 00:31:06,480 Speaker 1: you know what, as I get older, got to practice 525 00:31:06,480 --> 00:31:09,240 Speaker 1: what I preach, and I work on balance drills in 526 00:31:09,280 --> 00:31:12,480 Speaker 1: different other ways. But this is a phenomenal way. And 527 00:31:12,520 --> 00:31:14,920 Speaker 1: it was I wasn't good at it, and now not 528 00:31:15,040 --> 00:31:18,400 Speaker 1: only am I better at it, I love it. So 529 00:31:18,800 --> 00:31:22,080 Speaker 1: just another thing I do. Uh. And then the strength training, 530 00:31:22,400 --> 00:31:25,160 Speaker 1: I'm gonna do lots of body weight stuff. All of 531 00:31:25,200 --> 00:31:27,080 Speaker 1: it's outside, by the way, even the dumbbells. I am 532 00:31:27,120 --> 00:31:30,200 Speaker 1: not indoors for any of it. Uh. And their shorter 533 00:31:30,280 --> 00:31:34,480 Speaker 1: workouts then I would do if I went to the gym. 534 00:31:34,520 --> 00:31:37,480 Speaker 1: But as you know and my book, the Micro Workout Plan, 535 00:31:38,200 --> 00:31:40,680 Speaker 1: my workouts are short to begin with. But again, I'm 536 00:31:40,720 --> 00:31:43,240 Speaker 1: not spending I want to get to the beach, I 537 00:31:43,240 --> 00:31:46,080 Speaker 1: should say. We are an enormous beach family, so I 538 00:31:46,080 --> 00:31:49,880 Speaker 1: am not spending a crazy amount of time, you know, 539 00:31:50,160 --> 00:31:53,000 Speaker 1: lifting weights at home. I'm gonna do it early in 540 00:31:53,040 --> 00:31:55,000 Speaker 1: the morning or later in the evening when we get 541 00:31:55,000 --> 00:31:57,800 Speaker 1: back from the beach. But it's generally early in the morning, 542 00:31:58,160 --> 00:32:01,640 Speaker 1: and it's it's different stuff, and it's shorter workouts, and 543 00:32:01,680 --> 00:32:06,360 Speaker 1: it's mixing it up. And one new thing I see 544 00:32:06,360 --> 00:32:08,600 Speaker 1: a lot of people doing that is totally you know, 545 00:32:08,680 --> 00:32:11,400 Speaker 1: the last couple of years, you can do video workouts 546 00:32:11,400 --> 00:32:14,760 Speaker 1: outside when on occasion with a friend, two families went 547 00:32:15,280 --> 00:32:17,560 Speaker 1: a little while back and he and his wife would 548 00:32:18,000 --> 00:32:21,880 Speaker 1: take the iPad out by you know, the pool, and 549 00:32:22,000 --> 00:32:24,280 Speaker 1: they would do a bunch of different workouts, different trainers, 550 00:32:24,320 --> 00:32:28,760 Speaker 1: different different content. That was awesome. Not for me. I 551 00:32:28,840 --> 00:32:31,280 Speaker 1: like to do my own thing, but so many of 552 00:32:31,320 --> 00:32:35,960 Speaker 1: you do. So you can bring your trainer, your you know, 553 00:32:36,040 --> 00:32:39,560 Speaker 1: and there's so many different streaming services now and that's 554 00:32:39,560 --> 00:32:43,840 Speaker 1: one thing you can do too. And I would just argue, 555 00:32:43,920 --> 00:32:46,680 Speaker 1: mix it up. You know, do yoga if you've never 556 00:32:46,680 --> 00:32:49,480 Speaker 1: done yoga or you don't do it frequently, but stick 557 00:32:49,520 --> 00:32:51,600 Speaker 1: with a plan, do some strength training, whatever you do. 558 00:32:51,720 --> 00:32:54,920 Speaker 1: But that is another option now, um, and then one 559 00:32:55,040 --> 00:32:58,440 Speaker 1: final one. We'll give you two more, you know, like 560 00:32:58,520 --> 00:33:00,480 Speaker 1: I I talked about at the beginning, I have been 561 00:33:00,520 --> 00:33:04,880 Speaker 1: offering this this camp for many years on this island, 562 00:33:05,560 --> 00:33:09,760 Speaker 1: So you can wherever you go look for options like that. 563 00:33:10,360 --> 00:33:15,280 Speaker 1: You know, hotels, resorts, uh, they oftentimes offer fitness classes 564 00:33:16,360 --> 00:33:19,479 Speaker 1: and oftentimes they're really fun and they're outdoors and they're different, 565 00:33:20,440 --> 00:33:25,080 Speaker 1: you know, pool workouts, yoga on the paddle board. Uh, 566 00:33:25,240 --> 00:33:29,040 Speaker 1: just so many options and and get outside your comfort zone. 567 00:33:30,560 --> 00:33:32,840 Speaker 1: That's how I'm gonna bring this all together and kind 568 00:33:32,880 --> 00:33:37,280 Speaker 1: of pull the show to a close. Like I talked 569 00:33:37,280 --> 00:33:39,120 Speaker 1: about with me on the stand up paddle board. Tried 570 00:33:39,160 --> 00:33:43,480 Speaker 1: that on vacation, wasn't good and turns out to love 571 00:33:43,480 --> 00:33:45,440 Speaker 1: it because I stuck with it. And one other thing 572 00:33:45,440 --> 00:33:49,360 Speaker 1: I tried on vacation and wasn't good at and uh, windsurfing. 573 00:33:50,400 --> 00:33:52,760 Speaker 1: But I love getting outside my comfort zone with that. 574 00:33:52,840 --> 00:33:54,800 Speaker 1: And this is a great time to do it because, hey, 575 00:33:55,160 --> 00:33:57,560 Speaker 1: your friends generally aren't around. So if you want to 576 00:33:57,600 --> 00:33:59,600 Speaker 1: make a fool of yourself, do it halfway around the 577 00:33:59,600 --> 00:34:02,200 Speaker 1: world were you know, at a place where you know, 578 00:34:02,280 --> 00:34:05,800 Speaker 1: you don't know many people. You know, yoga on the beach, 579 00:34:05,880 --> 00:34:10,520 Speaker 1: yoga outside, all those kind of things oftentimes offered on vacation. 580 00:34:11,719 --> 00:34:14,520 Speaker 1: And there's even things like bike groups and running groups. 581 00:34:15,200 --> 00:34:18,279 Speaker 1: You know, I made the mistake funny story going for 582 00:34:18,320 --> 00:34:21,439 Speaker 1: a bike ride early morning on Nantucket several years back, 583 00:34:21,480 --> 00:34:23,520 Speaker 1: and I stopped and all of a sudden it was 584 00:34:23,560 --> 00:34:25,919 Speaker 1: a seven AM. I'd gone out of probably at six 585 00:34:26,040 --> 00:34:28,400 Speaker 1: It was about an hour into my ride and I 586 00:34:28,480 --> 00:34:30,520 Speaker 1: stopped at this intersection. All of a sudden, I surrounded 587 00:34:30,560 --> 00:34:33,279 Speaker 1: boy like forty bikers and they're like, oh, yeah, we 588 00:34:33,360 --> 00:34:36,160 Speaker 1: do this ride. There's a group ride. I go, oh, fun, 589 00:34:36,760 --> 00:34:38,719 Speaker 1: And I said how fast you go? And they told 590 00:34:38,719 --> 00:34:40,240 Speaker 1: me and what there it is? I go, yeah, go ahead. 591 00:34:41,040 --> 00:34:45,000 Speaker 1: They were hardcore cycling group. Not what I wanted. Other 592 00:34:45,920 --> 00:34:47,600 Speaker 1: of you who are listening and may have been a 593 00:34:47,640 --> 00:34:50,320 Speaker 1: really great workout for you, I was not. I was 594 00:34:50,320 --> 00:34:53,560 Speaker 1: about to have a nice, leisurely, you know, longer bike ride, 595 00:34:53,880 --> 00:34:57,239 Speaker 1: but that wasn't for me. But there's those options, um, 596 00:34:57,320 --> 00:35:00,759 Speaker 1: and there's races often, you know, I of doing a 597 00:35:00,800 --> 00:35:04,719 Speaker 1: local like five k charity run or walk. Now right 598 00:35:04,719 --> 00:35:07,840 Speaker 1: now those aren't really being offered as much, but in 599 00:35:07,880 --> 00:35:10,000 Speaker 1: the future that is such a fun thing and such 600 00:35:10,040 --> 00:35:14,239 Speaker 1: a fun thing to do with your family. When I 601 00:35:14,320 --> 00:35:16,480 Speaker 1: used to have, you know, had that camp over the years, 602 00:35:16,800 --> 00:35:20,160 Speaker 1: there was always a local five k or two and 603 00:35:20,200 --> 00:35:23,200 Speaker 1: I would often get the campers. I'd say, listen, there's 604 00:35:23,239 --> 00:35:29,640 Speaker 1: a race this Thursday night. Who's coming, So just look 605 00:35:29,760 --> 00:35:33,200 Speaker 1: for options. Actually, I should say too. I did the 606 00:35:33,239 --> 00:35:36,920 Speaker 1: Honolulu Marathon because my wife and I were going to 607 00:35:37,200 --> 00:35:39,920 Speaker 1: Hawaii for a trip, and I just start googling and 608 00:35:40,040 --> 00:35:42,200 Speaker 1: actually have done many of these races. The Run to 609 00:35:42,239 --> 00:35:45,200 Speaker 1: the Sun was on vacation. So my point is you 610 00:35:45,239 --> 00:35:48,400 Speaker 1: can actually make like I have done for a living 611 00:35:50,120 --> 00:35:54,920 Speaker 1: the race part of your vacation. That can be something 612 00:35:54,960 --> 00:35:57,480 Speaker 1: you trained for again in we're in different times right now. 613 00:35:59,440 --> 00:36:00,759 Speaker 1: But if you're one of those people says, you know, 614 00:36:00,800 --> 00:36:03,359 Speaker 1: I've never done a marathon or half marathon or this 615 00:36:03,400 --> 00:36:05,960 Speaker 1: type of race, or you know, a charity but whatever, 616 00:36:06,680 --> 00:36:09,719 Speaker 1: and there's one you know in this great location that 617 00:36:09,760 --> 00:36:13,400 Speaker 1: I could do a vacation that's a great way to 618 00:36:13,480 --> 00:36:19,240 Speaker 1: bring it all together. Family, trip, exercise, all good things. 619 00:36:19,960 --> 00:36:22,120 Speaker 1: And so that's it. I want you to think of 620 00:36:22,200 --> 00:36:26,680 Speaker 1: vacation as a reset because you know we're so often 621 00:36:26,680 --> 00:36:28,480 Speaker 1: oh i'm gonna start on Monday, I'm gonna start on 622 00:36:28,520 --> 00:36:32,319 Speaker 1: the new year. Use a vacation. And if you're in 623 00:36:32,320 --> 00:36:34,319 Speaker 1: that second group I talked about where you're still trying 624 00:36:34,360 --> 00:36:36,840 Speaker 1: to figure it out, this is your this is your chance. 625 00:36:37,360 --> 00:36:41,040 Speaker 1: When you're on vacation, try a bunch of different things 626 00:36:41,080 --> 00:36:44,800 Speaker 1: and see what what resonates with you. Better than a detox, 627 00:36:44,920 --> 00:36:48,279 Speaker 1: better than a crash diet, better than a crazy workout plan. 628 00:36:48,680 --> 00:36:50,759 Speaker 1: And I never want you to forget that you are 629 00:36:50,800 --> 00:36:54,680 Speaker 1: being active. You're not exercising, you're taking that home. You're going, Oh, 630 00:36:54,760 --> 00:36:56,680 Speaker 1: I went for a bike ride. I went. I don't 631 00:36:56,680 --> 00:36:59,759 Speaker 1: say I'm going to exercise, I say I'm going for 632 00:36:59,800 --> 00:37:02,840 Speaker 1: it by cry. I'll say I'm going to exercise. I 633 00:37:02,880 --> 00:37:06,400 Speaker 1: say I'm going to understand a paddle board. Just get 634 00:37:06,520 --> 00:37:11,080 Speaker 1: rid of the word and just go enjoy where you are, 635 00:37:11,880 --> 00:37:16,920 Speaker 1: all right, all right? Final little tip that I learned 636 00:37:17,640 --> 00:37:21,120 Speaker 1: having done this all over the world. Be careful. And 637 00:37:21,200 --> 00:37:23,560 Speaker 1: some of the ways to be careful are the obvious. 638 00:37:23,800 --> 00:37:26,120 Speaker 1: First of all, if you're exploring out as I have done, 639 00:37:26,440 --> 00:37:30,960 Speaker 1: you know, running biking in a strange country place, UM, 640 00:37:31,080 --> 00:37:35,080 Speaker 1: bring a friend okay or three if you have them, 641 00:37:35,120 --> 00:37:40,160 Speaker 1: family member, whatever. Don't go alone, especially in a strange place. 642 00:37:41,080 --> 00:37:44,399 Speaker 1: And music. You know, I'm someone who loves to listen 643 00:37:44,400 --> 00:37:47,319 Speaker 1: to music when I run, especially if I'm running through 644 00:37:47,520 --> 00:37:51,080 Speaker 1: jungles and places like that. Music not so much. Okay. 645 00:37:51,120 --> 00:37:53,400 Speaker 1: You need to be aware of your surroundings and that 646 00:37:53,440 --> 00:37:57,880 Speaker 1: goes for people and animals and vehicles, everything as always, 647 00:37:58,040 --> 00:38:00,360 Speaker 1: And let me give you one final funny story. I 648 00:38:00,400 --> 00:38:05,040 Speaker 1: was running in Costa Rica several years ago on vacation, 649 00:38:05,320 --> 00:38:09,279 Speaker 1: loving it, and I was in the jungle and I 650 00:38:09,320 --> 00:38:12,000 Speaker 1: had never heard well, let me put it this way, 651 00:38:12,040 --> 00:38:16,240 Speaker 1: all of a sudden, I hear heard the most long, searing, 652 00:38:16,680 --> 00:38:20,120 Speaker 1: high pitched I wouldn't even high pitched, actually low pitched, 653 00:38:20,760 --> 00:38:25,200 Speaker 1: uh screech scream. Sounded like it was a nine hundred 654 00:38:25,239 --> 00:38:29,200 Speaker 1: pound guerrilla animal. I didn't know what it was. I 655 00:38:29,239 --> 00:38:32,120 Speaker 1: almost climbed a tree and it was behind me, by 656 00:38:32,120 --> 00:38:33,520 Speaker 1: the way, and I was doing it out and back 657 00:38:33,600 --> 00:38:35,400 Speaker 1: run as I normally do, so I had to go 658 00:38:35,440 --> 00:38:39,239 Speaker 1: back in that direction. Long story short, it took me 659 00:38:39,400 --> 00:38:43,840 Speaker 1: a while to get out of that jungle. And what 660 00:38:43,960 --> 00:38:45,920 Speaker 1: I found out later was, and many of you are 661 00:38:45,920 --> 00:38:48,359 Speaker 1: probably saying right now, you're laughing, saying, yeah, those are 662 00:38:48,360 --> 00:38:51,880 Speaker 1: howler monkeys. Well, I never experienced howler monkeys, and if 663 00:38:51,920 --> 00:38:55,000 Speaker 1: you haven't, just google howler monkey and listen to the 664 00:38:55,000 --> 00:39:00,480 Speaker 1: sound on YouTube. Um they're tiny. They sound like they 665 00:39:00,480 --> 00:39:05,480 Speaker 1: are going to rip your heart out. So, yeah, I 666 00:39:05,520 --> 00:39:07,960 Speaker 1: wish I had had a friend with me, because, as 667 00:39:08,000 --> 00:39:09,880 Speaker 1: the saying goes, I don't have to run faster than 668 00:39:09,920 --> 00:39:13,080 Speaker 1: the animal, just faster than the friend. But I love 669 00:39:13,120 --> 00:39:17,359 Speaker 1: all those experiences to how our monkeys scary. So there 670 00:39:17,360 --> 00:39:20,440 Speaker 1: you have it, and the takeaway here the main takeaways, 671 00:39:20,480 --> 00:39:23,080 Speaker 1: I want you to have our mix up your plan. 672 00:39:23,120 --> 00:39:27,239 Speaker 1: If you already have one, that's essential, mix it up. 673 00:39:27,520 --> 00:39:29,719 Speaker 1: If you're truly into fitness, you have a plan or 674 00:39:29,800 --> 00:39:33,360 Speaker 1: routine off awesome time to do something totally different and 675 00:39:33,360 --> 00:39:35,799 Speaker 1: you will be fitter as a result. And if you're not, 676 00:39:36,160 --> 00:39:38,480 Speaker 1: if you're still you know, searching for those things that 677 00:39:38,520 --> 00:39:41,279 Speaker 1: are getting you to get excited about as far as 678 00:39:41,320 --> 00:39:46,120 Speaker 1: exercise goes, experiment on vacation. And then the final takeaway 679 00:39:46,320 --> 00:39:50,400 Speaker 1: is that it's not exercise, it's doing this throughout the 680 00:39:50,480 --> 00:39:54,759 Speaker 1: day all day long. Walking in the morning, swimming you know, 681 00:39:54,920 --> 00:39:57,680 Speaker 1: at the beach, going for a bike ride in the evening, 682 00:39:58,200 --> 00:40:02,120 Speaker 1: doing some stretching you know on the beach, just all 683 00:40:02,160 --> 00:40:07,640 Speaker 1: throughout the day. Because that is what it's about, movement 684 00:40:07,680 --> 00:40:10,200 Speaker 1: done throughout the day. So what we do on vacation 685 00:40:10,520 --> 00:40:13,759 Speaker 1: we should take home and what we do at home 686 00:40:14,560 --> 00:40:17,120 Speaker 1: when you get into it, you're gonna take on vacation 687 00:40:18,400 --> 00:40:23,120 Speaker 1: and you're gonna enjoy your vacations that much more, I 688 00:40:23,200 --> 00:40:28,279 Speaker 1: promise you. Thank you for listening. Please subscribe to the 689 00:40:28,400 --> 00:40:32,560 Speaker 1: channel to the show, I should say and please rate 690 00:40:32,600 --> 00:40:35,960 Speaker 1: the show if you haven't. Takes two seconds. One second. 691 00:40:36,480 --> 00:40:38,879 Speaker 1: And if you want to reach out, I just did 692 00:40:38,960 --> 00:40:41,880 Speaker 1: listen to a mailbag show number three. I'm gonna do 693 00:40:41,960 --> 00:40:45,560 Speaker 1: a bunch. I love getting the questions topics you want addressed. 694 00:40:45,840 --> 00:40:47,880 Speaker 1: You can do that in a number of ways. Tom 695 00:40:48,120 --> 00:40:51,840 Speaker 1: h Fit is my Instagram and my Twitter tom h 696 00:40:51,920 --> 00:40:54,759 Speaker 1: Fit and then fitness disrupted dot com. You can reach 697 00:40:54,760 --> 00:40:57,759 Speaker 1: out to me. There uh new brand new book out 698 00:40:58,000 --> 00:41:02,640 Speaker 1: Micro Workout Plan if you're looking for, you know, things 699 00:41:02,680 --> 00:41:06,359 Speaker 1: to do at home. It's my sixth book and each 700 00:41:06,400 --> 00:41:08,840 Speaker 1: one is my next favorite. So this is my favorite. 701 00:41:09,000 --> 00:41:12,320 Speaker 1: The micro Workout Plan that is out. That is another 702 00:41:12,640 --> 00:41:15,120 Speaker 1: resource for you that I'm I'm really proud of and 703 00:41:15,160 --> 00:41:17,000 Speaker 1: I think will help so I know will help so 704 00:41:17,040 --> 00:41:20,280 Speaker 1: many people. So thank you and thank you for listening. 705 00:41:20,400 --> 00:41:23,399 Speaker 1: And I really want you to just grasp the fact 706 00:41:23,520 --> 00:41:27,279 Speaker 1: that your vacation and your normal life can be and 707 00:41:27,320 --> 00:41:30,640 Speaker 1: should be the same as far as activity goes. And 708 00:41:30,719 --> 00:41:33,480 Speaker 1: we need to move, We need to move all the time. 709 00:41:34,160 --> 00:41:38,400 Speaker 1: And yes you're gonna relax, but that movement is going 710 00:41:38,400 --> 00:41:41,720 Speaker 1: to be part of it, all right. I am Tom Holland. 711 00:41:41,840 --> 00:41:46,680 Speaker 1: Remember there are three things we control. How much we move, 712 00:41:46,760 --> 00:41:51,000 Speaker 1: when we put into our mouths, and our attitudes. That's awesome. 713 00:41:52,320 --> 00:42:00,080 Speaker 1: Thank you for listening. This is Fitness Disrupted. Believe in yourself. M. 714 00:42:01,760 --> 00:42:05,319 Speaker 1: Fitness Disrupted is a production of I Heart Radio. For 715 00:42:05,400 --> 00:42:08,239 Speaker 1: more podcasts from my heart Radio, visit the i heart 716 00:42:08,320 --> 00:42:11,719 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 717 00:42:11,760 --> 00:42:12,520 Speaker 1: favorite shows.